I decided I wanted to start sharing principles and skillsets that build the greatest coaches and careers in the fitness industry. This is not a list from 1 to whatever. This is my personal insights, notes from other great coaches, books, things mentors shared with me, and much more. This will be an ongoing series of at least 3 episodes (if not more) as I want there to be something anyone can come back to and use as a resource to develop their skills, get a refresher (“we need to be reminded more than we need to be taught”), or direct someone to that wants to build successful coaching skills. Developing these skills is a lifelong purpose and after 20-years of being obsessed with coaching, I can still see how much better I can get at many of the skills I share.  These episodes are for the coaches (and by the way, everyone will be in a coaching role in their life so it applies to everyone!) who want to be in the elite category. I have been fortunate to stand on the shoulders of giants and invested an enormous amount of time, energy, and money, to learn from them over the decades. Most that were grateful to help, asked me for one thing in return - to pay it forward. These episodes and this podcast is a way for me to pay it forward like the greats did for me.  IN THIS EPISODE YOU’LL LEARN: => The 5 critical core emotional skills you need to be a 51%-er and develop greatness in coaching.  => Why what you say matters a LOT and how you can’t “fix people” (and don’t say it!).  => How being a “bucket filler” will help you improve your programming and results.  => How to not stray away from the clients goals while giving them training they like.  => The secret to making exercises and programs feel different when they’re really the same (you MUST learn this). => Why I think about Murphys Law when I’m training clients (especially groups) and how I prepare to avoid problems. => Should you do deload and rest weeks and your general population clients. => The power of “if/then” and having regressions, progressions and lateralizations ready ahead of time.  => Why you should ask “What do WE have next” during the sessions often.  => A tip on how I check “readiness” of clients at the beginning of a session so I can adjust it (and makes them feel special). => How to use the “sprinkler method” in group and semi private coaching that will differentiate you from the rest.  => Why you should ALWAYS leave personal problems at home when coaching.  => My “coaching energy system” that will always have clients loving your sessions.  => How you can always show clients progress through different means and keep them motivated (even when they’re not losing weight).  LINKS & RESOURCES: Book: Setting The Table (Danny Meyer) - https://a.co/d/7Y7eKHS Book: The Language of Coaching (Nick Winkelman) - https://a.co/d/2wg3tId Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I decided I wanted to start sharing principles and skillsets that build the greatest coaches and careers in the fitness industry. This is not a list from 1 to whatever. This is my personal insights, notes from other great coaches, books, things mentors shared with me, and much more. This will be an ongoing series of at least 3 episodes (if not more) as I want there to be something anyone can come back to and use as a resource to develop their skills, get a refresher (“we need to be reminded more than we need to be taught”), or direct someone to that wants to build successful coaching skills. Developing these skills is a lifelong purpose and after 20-years of being obsessed with coaching, I can still see how much better I can get at many of the skills I share.  These episodes are for the coaches (and by the way, everyone will be in a coaching role in their life so it applies to everyone!) who want to be in the elite category. I have been fortunate to stand on the shoulders of giants and invested an enormous amount of time, energy, and money, to learn from them over the decades. Most that were grateful to help, asked me for one thing in return - to pay it forward. These episodes and this podcast is a way for me to pay it forward like the greats did for me.  IN THIS EPISODE YOU’LL LEARN: => What makes a great coach, the principles that will stand the test of time.  => The anchor that you need to be a great coach. If you’ve been doing it for a while, you need this reminder. => The power of 3 - which 3 things you should do with every client every session. => What is PAF and why should you know it for every exercise you coach.  => Why you should steal smart people’s s@*t (and never stop).  => How videoing your own coaching sessions can be a catalyst and mirror to build the best coaching abilities.  => The reason feedback loops are so powerful and how to make sure you’re getting better and not worse, daily.  => What habit that we teach our clients is critical for your own coaching success. => What should you be doing 100% of the time on the training floor (this differentiates the good from the great). => The reason using jargon, abbreviations, and acronyms makes you a “smart ass” and not a great coach. => Why you should be practicing demonstrating exercises (yes, even if you’ve been at it for a while). => The superpower of communication and why you still need to get better at it (even if you’re good).  => Do you need to give clients “more s@*t or more ice cream”? => Why you should be “flipping it more often” and why you shouldn’t talk about yourself in sessions.  => Your body language may be the thing stopping you from building your book of business.  => Don’t program exercises you can’t do, demo, or aren’t confident coaching.  => Not too quiet, not too loud, just right (what does this mean for you as a coach).  => Tony Robbins, David Goggins, Brene Brown, Gary Vee, Mel Robbins,…who are you emulating and how should you be as a coach. => The one sentence that is a big NO to say to a client (and so many coaches still do it). => And much more…. LINKS & RESOURCES: Book: Set Your Voice Free (Roger Love) - https://a.co/d/5RLslRh How To Speak So That People Want To Listen (Julian Treasure TED Talk) - https://www.youtube.com/watch?v=eIho2S0ZahI&t=18s Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Discover the five common training mistakes that can sabotage your progress and how to avoid them. Learn why striving for too much too soon can stall your results. Uncover the truth behind muscle and strength gains, even for beginners. Explore the dangers of misguided calorie reduction and excessive training frequency. Find out which cardio methods to focus on for optimal results, as well as practical four-week cardio program suggestions. Finally, delve into the significance of structured workouts and recovery for long-lasting gains.

Every once in a while I like to do an episode on program design and share insights on writing better programs. Whether you’re a coach or you’re a fitness enthusiast that wants to get better results, I share a process of how to design a program that will improve your looks, performance, help you feel better, while being able to give you longevity in the weight room (this is about the long game). IN THIS EPISODE YOU’LL LEARN: => The questions we MUST answer first before creating a program (if you don’t do this you’ll waste your time). => Why what people like does matter when it comes to writing programs (it has something to do with compliance).  => The 4 goals I bucket clients into and the Athlete For Life bucket and how I determine it. => The understanding of the neural-metabolic continuum and how it will help you write more effective programs. => My 8 primary variables of program design and how to use them as you change up programs.  => How I progress and regress exercises and why I’ve bought ______ pieces of equipment.  => Helping clients become savage comes along with addressing their movement limitations (or you’ll beat them up over time). => The 4 buckets of exercises and different program design examples to show you how to use them. => The myth of structural balance and should you row 3x more than you press (you’ll be surprised by this one!). => The value of testing and which things I test at Vigor Ground Fitness and Performance. => Should we REALLY change the program every 3-6 weeks? => Why “slow cooking” is one of the best way to get clients incredible results over time. => Here’s how being a lazy coach has got my clients better results.  => How I use modifiers, different stances, and other tools to improve the results of my clients. =>  The simple breakdown of set and rep ranges to use in your programs.  => What does “touching intensity” mean and why you shouldn’t push your general population clients too often.  I’m excited to say I’ve now partnered with the highest quality supplements I’ve been using for years - Live Momentous. It’s hard to trust supplements today, which is why I use the most rigorously tested supplements out there. What they say is in them, is in them. It’s also the only whey isolate that hasn’t upset my girlfriend’s stomach (she has ulcerative colitis). Get my favorites here: https://www.livemomentous.com/collections/luka-hocevar and use promo code “LUKA15” to get 15% off any order.  Ten Thousand makes The World’s Best Men’s Training Gear And the ONLY Training Shorts You’ll EVER Need. Upgrade your training gear and get 15% off everything at www.TenThousand.cc/VIGOR If you need to replace your energy drinks (like I did in September of 2023) with clean energy, with no caffeine, no sugar, and no crashes, check out the KetoneIQ, my go to shot to give me focus, energy, and no crashes for when I’m working, coaching, and training. Get a 6-pack free and 30% of your subscription at www.KETONE.com/LUKA LINKS & RESOURCES: Vigor Ground Fitness and Business Summit 2024 https://www.vigorgroundfitness.com/vigor-summit-2024 Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I was so glad to finally connect with Brad at the Evolve Conference where we both spoke. We had dinner and realized we were both hoop fanatics, loved the fitness industry and were obsessed with our craft. It was is important that we did this episode and it was an absolutely packed episode of value! Brad Dieter is a scientist and entrepreneur whose goal is to help address preventable disease. He completed his PhD and Fellowship in diabetes and metabolism where he examined how diet and exercise can affect the initiation and progression of disease. His entrepreneurial career has been focused on building businesses in the nutrition, fitness, and wellness industries from initiation to scale. He has also worked alongside NASM as a key contributor to their certifications, including the NASM-CNC, NASM-WLS, NASM-CSNC, NASM-VCS, NASM-PBC, and NASM-CWC and am presently serving on the NASM Scientific Advisory Board.  Brad is the co-founder and COO of Macros Inc, a company on the Inc 5000 in 2022 that has coached over 25k clients and has built a community of over 400k people. IN THIS EPISODE YOU’LL LEARN: => 25,000+ clients later, the top 3 things that have helped them transform their health and body are ______. => Consistently prioritizing nutrition is one of the most difficult things for most people. => When life stresses come up, nutrition is the first thing that drops off (and this is how the top coaches help change that). => Why investing in your coaching prioritizes it as a focus and accountability supercharges it. => A peculiar habit that most successful clients have (that involves sharing their failures). => Decision making tools and problem solving are the skills that great coaches help you develop, that end up leading to long term success. => Prioritizing means planning is part of your habits, which is why this is my clients #1 habit.  => How to hold your clients accountable while giving them the space to be imperfect => Developing REAL relationships with clients are the foundation for successful coaching (get curious and discover how they operate) => Being proactive with communication is KEY to a retention and a successful long term business. => Why clients many times think that they are a burden to you as a coach => An invisible strategy that helps you adapt to your clients as they evolve throughout their life (you can’t coach them the same when they’re 20,30,40+….). => Insights on who Marcos Inc hire and why (the 2 things you should be thinking about).  => Shifting from coach to manager to executive, the changes of skills and focus (you can learn a lot from this!).  =>  Your role on the team is not what you’re capable of doing, but what the team needs to win! => How our life in sports helped us develop character and value that carried over to business.  => Is it necessary to hustle the first part of your career? (THIS is a must hear for anyone building their career in fitness). => What you MUST condition yourself for to be a successful entrepreneur. => The road less stupid and how we make better decisions for our businesses.  => Why part of “getting smarter” involves surrounding yourself with smarter people and aggressively seeking feedback.  => How Macros Inc generates an endless stream of leads and how you can “steal” their strategies.  => Brad’s secret strategy to building skillsets at an accelerated rate (it only takes 15 minutes per day) => Luka’s learning strategy that helps him accelerate his learning.  => BIG insights on growing and scaling a successful nutrition coaching company.  LINKS & RESOURCES: Macros Inc website: https://macrosinc.net/ Brad Dieter Instagram: https://www.instagram.com/brad.dieter/ Vigor Ground Fitness and Business Summit 2024 https://www.vigorgroundfitness.com/vigor-summit-2024 Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA

Explore essential strategies for achieving and maintaining a lean physique, including the importance of cognitive restraint and self-monitoring. Discover why being hungry can actually be beneficial and the vital role of strength training. Learn how to integrate your favorite foods without sacrificing results and the significance of structured programs and community support. Mindful goal setting and tracking daily successes also pave the way for lasting change and confidence in your fitness journey.

Another Q & A episode with some great questions that led to a split episode diving into some training concepts, systems, and explanations, along with fitness business questions on productivity, work-life balance, marketing and scaling your business and more.  IN THIS EPISODE YOU’LL LEARN: => What are “resets” and how they can be very useful and effective in improving your joint health and your training sessions. => How to combine specific reset exercises with strength exercises for maximum effect. => Making “reset and rehab” type exercises more exciting for buy in of the client.  => What does position => pattern => load => expression mean, and how it will change your training once you understand this.  => Training smart doesn’t mean NOT training hard - that part is a prerequisite. => Is there any aesthetic benefit to training explosively and with plyometrics, I answer the question. => The best 3 day a week strength training program for MOST people.  => What metrics and focus do I prescribe clients on recovery days (this is something few people do). => Should you be on a structured program year round? You might gasp when I answer this one!  => The surprising answer to how to achieve work-life balance as a freelance coach.  => Going from a in person coach to opening your own facility, the first and most important steps.  => The top 3 tips for improving and increasing your personal training business next year.  => What to do if you’re experiencing a decrease in your personal training business.  => How I would set up a 1,000 square foot gym for optimal training (I did this twice in my career, both in Slovenia and in Seattle). => What is possible with online coaching as a secondary income stream? I break it down with real world examples of my own and my business coaching clients.  LINKS & RESOURCES: Vigor Ground Fitness and Business Summit 2024 https://www.vigorgroundfitness.com/vigor-summit-2024 Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It was great to have Alyssa on the podcast after having her come out to Seattle and do a workshop with myself and Joel on all things cardio. She’s a wealth of knowledge, a training geek like myself, and also an athlete that has achieved some serious goals both in strength training and endurance running.  Dr Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business “Doc Lyss Fitness” and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time!  IN THIS EPISODE YOU’LL LEARN: => The biggest misconceptions when it comes to training for women, both strength and cardio.  => Why social media advice can stall results for many women, what to pay attention to. => The reason lifting heavy weights is so important for women and what does “heavy” really mean.  => The 3 most important factors for women when it comes to getting results, and taking care of your health.  => Why “high rep, low weight” lifting many women do is not the best use of time and energy. => The mistakes beginners make in training, the mistakes intermediate and advanced people make in training (that stops results). => The science of why its critical for women to do power and plyometric movements.  => Understanding sex differences in training: tailoring workouts for women.  => What does intelligent cardio training look like for women, how to balance intensity and volume.  => Zone 2 vs High-Intensity-Training: what’s best for women, and how much of it? => Why moderate training at high volumes is what’s stopping your results (and it’s what many women do).  => The myth and TRUTH about women, hormones and strength.  => What changes should you make with strength training and cardio when it comes to menopause.   => The language and communication of coaching when it comes to deciphering misconceptions in women’s training.  => The physiology of the menstrual cycle and how it affects energy, performance, and training. => Organizing strength training, cardio, and nutrition around the menstrual cycle. => Mastering the basics before worrying about “optimizing.” => What is “cycle syncing” and what happens through your cycle with respect to exercise. => Why taking time off training in a menstrual cycle may not be the best idea.  =>  Our thoughts on the commodification of women’s menstrual cycles and how this particular trend might be causing women to move less.  LINKS & RESOURCES: Dr Alyssa Olenick website   https://doclyssfitness.com/ Dr Alyssa Olenick YouTube  https://www.youtube.com/c/LittleLyssFitness?app=desktop Dr Alyssa Olenick Podcast https://podcasts.apple.com/us/podcast/the-messy-middle-podcast/id1528851577 Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

This is another episode of our monthly program design episode where Jason Brown and I get together and answer questions and dive deep into program design, context and nuances of what work for different populations and our experience with coaching and designing programs with thousands of people in person and online. We share our best stuff to help you improve your own workouts, get better results, and stay away from nagging aches, pains, and injuries.  IN THIS EPISODE YOU’LL LEARN: => How to structure a results based program for a 30+ years old dad with a young child. => Jason shares a template that works for anyone wanting to build strength and muscle 2-3x a week. => Our thoughts on long term (yearly) programming and what we think REALLY matters.  => The surprising answer to what Jason believes people 18-25 years old, and 25-30+ years old should do in their programs (that most don’t!)  => How Jason has got the best results of his life by training less strength and more conditioning.  => Why twice a week strength training maybe a “cheat code” for a lot of clients and something they can stick to long term.  => Best “methods” for programming to keep clients engaged and coming back.  => Breaking down if you have 2, 3, or 4 days a week to train - how to structure your training day. => Coaching and implementing nutrition, sleep and lifestyle guidance to get your clients the best results.  => How and who to learn from on different platforms like Instagram, YouTube and podcasts. => The trick to seeing which programs are not based on real world results and are just “influencer workouts.” LINKS & RESOURCES: Jason Brown website   www.JasonBrownCoaching.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Mark Fisher, founder of Business for Unicorns, shares insights on building successful gyms in the modern environment. Topics include shifting marketing strategies, common denominators in unique gyms, and the importance of relationship-building for sustained growth.